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Training Log Archive: Mal

In the 7 days ending Jul 12, 2015:

activity	#	time	miles		km		+m	load
Running	6	5:57:00	45.25	(7:53)	72.83	(4:54)	740	299.7
S and C	1	30:00
Total	6	6:27:00	45.25		72.83		740	299.7
[1-5]	6	5:57:00

1:30

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Sunday Jul 12, 2015 #

Running 30:00 [3] 6.12 km (4:54 / km) +100m 4:32 / km
shoes: Innov8 Flite 195 2015

Wanted to do a long run today but lacking energy and don't want to overdo it too soon. So kept it sensible. Extended loop around Watergate

Saturday Jul 11, 2015 #

Running 35:12 [3] 7.22 km (4:53 / km) +50m 4:43 / km
shoes: Flite 2015 Blue

Easy jaunt around Balydon and Swallwell. From the leisure centre along to Shibdon Bank for 10*10s(10s) hills then around to Blaydon and on to the Keelmans way. 6*25s strides by the river then followed the Derwent walk back up to Swalwell

Running warm up/down 10:00 [3] 2.12 km (4:43 / km) +20m 4:30 / km
shoes: Innov8 Flite 195 2015

Steady warm-up from the leisure centre out towards Blaydon and back

Running intervals 23:10 [5] 4.8 km (4:50 / km)
shoes: Adidas XCS 5

Track session
1km(400m), 5*200m(200m), 1km(400m)
Feeling a bit better than Tuesday and think times are a bit better but not by much.
3:15
35, 35, 35, 34, 34
3:10

Running warm up/down 10:00 [3] 2.16 km (4:38 / km) +5m 4:35 / km
shoes: Adidas XCS 5

Warm-down
Did a lap then got bored so went out in to Shibdon reserve to make it more interesting. Feeling ok still

Thursday Jul 9, 2015 #

Running warm up/down 12:10 [3] 2.02 km (6:01 / km) +10m 5:53 / km
shoes: Innov-8 X-talon 212 2014 B

Jog in to Chopwell from Lintzford then a bit of back and forth to make it up to 1km
Same in reverse on the way back

Running tempo 37:23 [4] 7.2 km (5:12 / km) +190m 4:35 / km
shoes: Innov-8 X-talon 212 2014 B

Tempo loop round the small paths and trails of Chopwell some big hills and technical little bits. Fun

Wednesday Jul 8, 2015 #

Running 1:30:00 [3] 18.37 km (4:54 / km) +230m 4:37 / km
shoes: Flite 2015 Blue

Extended run to Grandparents.
Loop of the Metro Centre then up to Winlaton then dropped down to Rowlands Gill and along the road. Didn't time this particularly well as it rain nearly every step I was out. Threw in 6*25s strides and 10*10s hills at Lintzford again and looped around in the estate to make it up to 90.

Tuesday Jul 7, 2015 #

Running warm up/down 20:00 [3] 4.8 km (4:10 / km)
shoes: Flite 2015 Blue

Steadyish before and after the session. Calves feeling a lot better again today, rolling them a bit must be working.

Running intervals 28:45 [5] 6.2 km (4:38 / km)
shoes: Adidas XCS 5

First session for a long time, 2 sets of 4*400(100) with 10mins jogging in between. Little windy but nothing too bad. Times disappointing but not unexpected:
75
72
74
74

76
74
74
73
Avg: 74s so about 2/3s off best for this session

Got it done today anyway, unlike Sunday

Monday Jul 6, 2015 #

Running 24:30 [3] 5.0 km (4:54 / km) +15m 4:50 / km
shoes: Innov8 Flite 195 2015

Steady jog to test legs after yesterday, twinged at about 800m again and then at about 2km. Switched to grass barefoot for 2km to see how that was and whilst not any worse wasn't noticeably better. Then jogged home.
I'd say a slight improvement on yesterday though not massive. Annoying

Running 35:50 [3] 6.82 km (5:15 / km) +120m 4:50 / km
shoes: Flite 2015 Blue

From the grandparents to Chopwell for 10*10s(10s) hills and then 6*25s(35s) strides along the road at Lintzford. Feeling a bit sluggish, calves a lot better this evening

S and C 30:00 [0]

Rolling

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